What is your focus today?
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Thank you, my friend, for listening to me, understanding, and being compassionate. I really figured that you were safe to express my feelings to, so that's why I did. And you did not disappoint. Political violence should never be tolerated, and I would never celebrate anyone being murdered, even if they were liberal. Life is precious and taking it away so violently damages so many more than just the person who died.
I am feeling a little more settled today about going tomorrow night, I have a game plan to remove myself from the house if needed, I have decided to wear my "fruits of the spirit" fall t-shirt as a gentle reminder to them, but it's also cute! :) It's got pumpkins all over it!
I had a good night sleep. I think that helps too, probably the best sleep I've had in a week.
I'm still doing good on 75 soft. My biggest struggle is reaching my minimum protein. :) Protein satiates me so much that I naturally eat less and less. LOL The struggle is real! I barely reached my minimum yesterday!
Since Monday, my steps:
Monday- 17067Tuesday 12096
Wednesday 12947
Thursday 12355 (achille's tendon hurting again)
Today I will probably walk on the treadmill unweighted because even walking without my weighted vest outside, the sidewalk is not flat and wonder if that's contributing to my healing. My friend is encouraging me to do a cold plunge (of at least that leg up to the knee) to help alleviate the inflammation. I'll let you know if I decide to be insane! rofl!
I have also changed the sheets on the bed, started the darks, will do towels/sheets after that.
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The shirt I will wear tomorrow night… *I have sprayed it and will re-wash, as I didn't know those spots were there! DANG IT!!!
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That shirt is beautiful !!! And you are doing amazing with your 75 Soft!
TY for your kind words, I like to think I am a 'safe' person to share with. I really deeply believe that the separation into tribes isn't good for our country, and I strive to resist the communal separation urge that seems to be overtaking our society. Also, everyhing you said about political violence resonates with me, I'm in full agreement. Xx I am super glad you're feeling more settled about tmw (and I noticed after I posted that the gathering isn't in your home, but I didn't want to go back and edit, bc I didn't know when you'd read it, and regardless, same sentiment applies, whether it's at yours, or theirs). I hope for you that should you need to, you can state your own views and have them be accepted, without having to remove yourself from the gathering. But I'm glad that you have a strategy worked out to meet that scenario, should it become necessary 💜.
My steps have been abominable the last couple weeks, I've been buried in my spreadsheet. Really loving it, btw, hopefully today or tomorrow I'll be done updating the goals section to make spaces to gather all my MFP and FB data. There's way too much, I've been wanting to have something to gather it for a couple yrs now, but the prospect was always daunting, bc it's a big lift. I realized in August the boards I was working on were really well-suited for it, so when I was reworking the sheet to pivot from a Wed-Tue, 5-wk structure to a Sun-Sat, 18-wk structure, I decided to go for it.
I have the MFP data section built, currently pairing key metrics to metrics, for comparison (calorie levels, and macro numbers, for different activity levels). For example, for calorie levels, this is what it says for me (these are 'maintenance' level calorie budgets, for 'cutting', a 500 calorie deficit gets subtracted from all but Basal Metabolic Rate):
Basal Metabolic Rate
1,468 calories per day
Sedentary
1,761 calories per day
Light Exercise
2,018 calories per day
Moderate Exercise
2,275 calories per day
Heavy Exercise
2,532 calories per day
Athlete
2,789 calories per day
My MFP calorie budget is set to 'Lightly Active' and 'cutting' (500 cal/day deficit), which is 1,630 cals/day (which adjusts down on days that I am less active, and adjusts down on days that I am more active).
Anyway, that's just one example. :)
Next is Fitbit Data, and the layers of it. How to gather it has stumped me every time I've tried it, previously. But I finally realized, all I need to do is input the data as it's presented, with spaces for secondary/tertiary layers of data, as it comes up in my Fitbit dashboard. No need to make the data into a report, I just need the data. I can link to particular metrics as it becomes apparent which ones I need to strive to pay closer attention to, to meet or improve, as the case may be. I'm super looking forward to uploading 4 mos of data to Chatty, Claude, Gemini, and Perplexity, in January, to see what patterns it spots!
BTW, what is your minimum protein goal? The TDEE website has some pretty high protein goals, for various eating/activity patterns! (Almost all of which are higher than my goal, which is kinda sorta fuzzy - it used to be 100g/day or 20% of cals from proteins, but when I lost half of my weight loss goal a couple yrs ago, I had dropped it to 75g/day or 20% of cals from proteins. I should have reset it higher when I had to start over, but I never did. Really hesitant about high protein diet bc of adverse effects from Atkins diet, back in the day (kidney stones ow!).
~ mk :) Xx
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Lovely !
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OOOOH LOTS of fun things to track! Yes, I have to manually input my desired data into a spreadsheet for my wearable fitness rings, scale, etc. I like throwing it into copilot or Grok every month or so to see if it can detect any new patterns and adjust as I go along!
I saw a guy talk about how many calories you should be consuming and it was TDEE minus 500 for 1 lb/week loss, and 1000 for 2 pounds/week. I put into copilot my height, weight, daily activity (walking 12,000 steps, with and without a 12 pound weighted vest for 40-60 minutes at 3.0-3.5mph) and asked for my TDEE. *note, I want to add weights and flexibility, so when I get consistent with them I will need to recalculate my TDEE.
Without a weighted vest TDEE is 2622, with a weighted vest would be 2650-2700. So my calorie range is 1622-2200.My current protein goal is 1 g of protein per pound of IDEAL weight (my goal weight-130) up to my current weight. It sounds like a lot, and you would think that's a lot of calories, but it's not. I swing wide on calories depending on how much fat I include. I try to get 1:1 fat (so, 130g) as ideal, but my brain runs better on healthy fats.
At MINIMUM you should be eating 0.8g/pound of IDEAL body weight UP TO 0.8g/pound of current body weight. Especially as we age, we lose muscle faster, so by eating more protein, and pairing it with creatine, we are able to preserve muscle better. After watching my parents muscles waste away within 2 weeks last year when they were having health issues, preserving muscle is my goal!
About the kidney stones. :) A lot of times as we go low carb/no carb our body starts healing and stones (gallbladder, kidney) start shrinking. Where they were bigger before and happily staying where they were, now they've shrunk and can move outside of their home, causing your pain and problems. There are lots of studies that show that higher protein has zero effect on kidneys, and by lowering your carbs, this improves kidney function and can reverse kidney disease. I know it's scary and you don't want to have to go through kidney stones again, but increasing your protein has many other health benefits to think about.
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Densley packed inspo info there! TY !!! Spreadsheeting again today, almost there, hopefully done today or tomorrow (I know I said that yesterday :p). I was thinking about you as I was doing my morning routine (hubby and I went to dinner party at a friends house, celebrating her birthday). We had a lovely time, and I am hoping that tonight you will as well !! Xx
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Good morning! How was it? Xx
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It went great! I admit I did "pregame" hard before going, but overall it was good! I wore the planned shirt and one lady (the most vocal) made a face when she saw it, but she never said a word about anything. I was glad!
Today Scott's going to the Titans/Colts game - his friend had an extra ticket- so today we had to be out of the house by 9 so he could catch the train into downtown and I'll have to pick him up after the game. I hit a couple stores on the way home (Goodwill, one of my favs!) and need to run out for some beef to prep for the week. Will grab some chicken wings before leaving, though. Then after I get home I'll get a walk in before having to go pick him up. The game starts at noon, about a 40 min drive to the train station (trust me, this was cheaper and easier than going downtown and parking for $45). We are planning on doing dinner near the train station before coming home.
Hope your day is going well too!
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Wow!! What a great report. I was so nervous and waiting to hear. That's great! Xx Also! how cool is that about the game ticket!? Scott must be pumped. I feel ya on the train vs parking. Sounds like a smart choice :). We just got back from brunch with 3 of the friends we saw on Friday night. I tried bbq jackfruit for the first time. Fascinating - it was listed as one of the protein options (vegan, obvs). It tasted kinda sorta pulled-chickeny or pulled-porky.
Dinner date tonight, we're heading up to Katie's for dinner & and game night with Sarah and her again :). Niece decided to stay longer, and head home later this week. She WFH, so no problem staying longer.
Glad you had a good evening, and a good day today, AND have fun tonight! ~ Xx
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Hello Happy Tuesday !
Raining here today. Another desk day. I wrestled for a few days there with matching/picking formulas on my sheet, but got it on track finally. Just need to finish off the last bit (matching protein gram intakes with various protein intake reference ranges, then copy the setup out past wk 1.
It's kinda cool, tho !
Hoping you and Scott and Mom and Dad are well! ~ mk :)
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Hello, Happy Wednesday !
My Fitbit battery has been wonky lately. Today when I woke up, it was completely dead, even tho it was fully charged yesterday :/. Plus in February, it started 'eating' my steps. Ahhhh what to do, what to do!?
I bought a backup Fitbit a couple yrs ago, I just can't find it, tho :p.
In my imagination, you're doing great things ! Xx ~ mk :)
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Happy Wednesday! Sounds like you have been busy! I hope date night was good! Sorry about the Fitbit! I got a cheap wearable ring for me and for Scott (2 different kinds- he said "mine looks like Lord of the rings!" I told him that's why I got it!) to see if they work better than the expensive ones! I'll let you know what I think!
WTG on your spreadsheets! Just make sure it's not analysis paralysis and you action on all the cool things you've been working on!
Sorry for being MIA, work has been "busy" (doing a lot of training this week, finally!), and been worried about mom. She has been in so much pain, she finally got into the Dr today and will have to have a shot in a couple weeks. She just has to muscle through it (not trying to be funny, but…. ;) ), she's on muscle relaxers, tylenol (LOL) and steroids. Hopefully she can sleep better tonight. Today she turned 78! I think I'm having sympathy pains because tonight my neck is ridiculous, I will use my heating pad at bed tonight…..
I need to get back on track with social media, cleaning, filming. Time to push to the end of the year to get closer to my goals! :)
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Happy Saturday! I thought I put a post up yesterday, but it’s not showing! I had to make an almost midnight run (8 pm) to parents Thursday night. Mom had been struggling with back, neck and foot pain all week and she was back in the ER Thursday.
I also found out Thursday afternoon that Monday I’d be going to 4/10s at work. 6a-4p M T W F. Friday I found out that my trainer has her 10a-8p week next week…. My walk at lunch will be gone- going to 30 minute lunch. I refuse to get up earlier that 5:15 to walk before work, so, still working that out. At least next week I can do my workouts before work. I’m trying to see the bright side. I’m just praying for the right job to come soon…So yesterday and today are relaxing, decompressing and getting my head set straight…AGAIN. Too many moving parts lately…. I’ll get there…. Hope you had a great week!
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Hey! ooooo that's a big shift. That ain't gonna be easy - but on the up side, 3 days off every week is going to be fantastic! Xx If the rhythm seems to be setting in, and you can live with it, maybe you can work from your treadmill 30 mins/day? (maybe not, just spitballing!)
Those cold one look SO good! We're packing up and organizing for our trip to NY. The plan is to leave at around 21:30 tonight, after Eric's shift finishes at 20:00. But I'm kinda-sorta leaning to leaving at 7a. We'll see !!
Destroying Mt. Washmore today :D
~ mk Xx
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On the road! Tried to send picture of New England autumn trees, but my phone can't upload to MFP still (annoying!)
Happy Saturday! Xx
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(oh and PS - meant to say autumn leaves are disappointing this yr! Barely any color - too dry this yr, trees are stressed from drought. )
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Well, made it through day 1! :) Scott and I got a walk before work (he's off yesterday and today trying to burn PTO). I will have to do another walk before work starts (treadmill this time) because we had to cut our walk shorter- I felt like I might need the bathroom, so I can hop off the treadmill if I need to :)
Yesterday I wasn't really hungry most of the day, so had dinner (a nice big steak!). I think I'm back to my normal eating pattern today! :) It's definitely a different rhythm to the day.
Talked to my sister this morning. Mom is in pain again today- her regular dr thinks it is her psoriatic arthritis acting up again. I think I will head over there Thursday (my day off) and stay until Friday night after work (8pm) to help out. We leave Saturday morning about 6am for a whiskey festival. We have a VRBO to stay at that night and will come home Sunday morning. Trying to get all these activities integrated and processed. Too many moving parts this week again.
Hope you are enjoying your trip!
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Yesterday was a long day, this 10-8 might not be as easy as I think. Still praying for the right job to come along. Got a 3.5 mile walk in this morning, but my ring only registered 5600 steps! wahhhhhh. Scott's headed into work and my shift starts in 30 minutes.
I will be going to mom and dad's on Thursday and stay through Friday night for sure. Need to think about what am I going to take with me to eat and stay on track….. Maybe I should only do one meal each day (make it big!) to make it easier. I found a place where they live to get my nails done, so will do that tomorrow as well!
My house is a WRECK again! UGH! I will refocus next week when I'm back to 6-4.
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Hello!
I uav Mr been able to get Community to load from my phone , since I got here, until just now!
Having a lovely trip me. Celebrated sis ' bday on Sun, went to NYC yesterday (Arte Museum, Chelsea Market, and dinner with godson). Hot tub soak when we got home, omg our feet were sooo happy with that!
Going to lunch with sis and bil in a bit - Turkish restaurant. Seeing another nephew, a niece and bil tmo night for dinner. Maybe Rockaway on Sunday. (Aunt, cousin, and Amazon pastries at Howard Beach bakery (Sugar Bun), and famous Howard Beach Pizza (Park Pizza).
Friday is up in the air, mayb NYC again (Statue of Liberty? Bronx Zoo?). Maybe Turkish breakfast on Sunday, with another niece. Then home Sunday night :).
Wishing you ✨✨✨🫶🫶🫶 with the transition!
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Happy Monday! What a week and weekend! This week sucked, but the weekend with friends in KY for a bourbon festival was so much fun! Now, it's time to buckle down, get used to my new schedule (2-15's and a 30 min breaks) and re-evaluate my house routines. I still need to figure out how to slot in a long walk and housework between 4-7 so I can be in bed by 8.
BTW, enjoyed the weekend and gained 7 pounds in 2 days…. hahahahah I know, I know, mostly water, so I will be fasting until I'm hungry and at this point, it will probably be tomorrow morning. I am also going to start a new fasting pattern- eat breakfast and lunch, and be done eating my 3. I unintentionally did that last week and weight did fall off, so….. hopefully it works again this week!
Hope you had a lot of fun on your trip! BTW, I was having issues with getting to this group from my phone for a while too, so I get it!
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Happy Monday!! Lol I laughed at your I enjoyed the weekend and gained 7 lbs in 2 days 😂🤣. I fear my reckoning!
We stayed over an extra day. We're still in NY. Lovely week ✨💕
We were uncertain if we were leaving before lunch or after dinner (NYC rush hour traffic is no joke, I avoid it all all costs!), but since we're eating lunch right now and the car isn't packed ;-p, it looks like it'll be after dinner. So, it'll be a late night for us.
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Happy Wednesday! Hope you got home safely!
Today I am working on cleaning up my office (and decluttering!) in prep for an interview tomorrow! Cross your fingers, please! I'm ready to move to new challenges! I have to be on camera, so my office needs to look decent! :) I'm about 75% there! I decluttered shoes to make more room in the bottom of my closet for stuff that was in front of my dresser. I got rid of about 1/3 of the shoes! I'm proud of that! :) Up next: work desk cleaned off and to the left/right on the floor. Then I can sweep and be done! I've been having my webcam on so I can see what still needs love.
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Happy Wednesday! Rainy day here today, I think I may take it as rest, as I did yesterday. We had an easy drive home Monday night ... once we caught Hoolie cat! The two little guys are still kinda a bit feral, even tho we've had them now for several yrs. Ralphie cat is no problem, but the brothers do not like to be picked up, or be put in the car carrier (it's big like a crate, but soft like a carrier) - they hide! We finally got on the road just after 10:30p 🙃🤪. And I got bloody gushers on my chin, where my neck and chest meet, my upper inner arm, the crook of my elbise, and just above my right breast, from my first attempt to catch the little bugger 🩹🩹🩹🩹🩹🩹🩹🩹🩹🩹😱. Thankfully that happened at 9:39, bc the supermarket was open until 20p, so Eric was able to get me some bacitracin before it closed ;-). We did get home at 3:15a tho,x which is incredible time for the trip! It took almost 6.5 hrs on the way down (leaving at 9:30a on a Sunday morning). Traffic is almost always ferocious down there!
All my digits are crossed hard for you! Good luck! Sending positive energy to you all day!!!
And wtg in shoes declutter!!! Xx
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Happy Sunday! The last few days have been busy! Thursday we went to Chattanooga for our anniversary and had so much fun! We went to a distillery and did a tour! One couple on the tour it was her birthday, the other couple it was their 6 th anniversary, and we even saw a wedding!
Friday I found out my interview didn’t go as hoped, but I’m sure that’s for the best! We relaxed in the back yard Friday night. Saturday we cleaned up the house and had another couple over to eat and have drinks. So the house is clean (enough) and we are relaxing today. Watching James Bond in bed! lol the Steelers game is on in the dining room… I’m going to get a hot bath today too!
Some pics from our week….
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Wow those pix look fantastic!! Sorry your interview didn't go as hoped, but hey you gained interviewing experience from it, and that's positive :-). Your weekend away with friends sounds like it was lovely! Three celebrations - how fun!
I've been very rundown this week. I just logged in to beg off Classroom for Hogwarts and discovered it's finals week 🫣😬. Can't help it, just way too low energy this week. I feel like I was sick, except I wasn't sick, if that makes sense. Too tired! Eyes hurt on the drive home, I wore sunglasses at night bc the headlights were hurting my eyes. Then my ear hurt. Then I had an ocular migraine (aura, no pain) on Thu. I don't know man, like I said, I feel like I was sick, except I wasn't sick 🙃.
Doing an unplanned juice week this week. A subscription I lost track of arriv Ed yesterday - no room in the freezer so it went in the fridge. :/. Raw Generation, mix of protein nut & freg smoothies and freg juices.
Attacking those bathroom shelves this week - for real. Eric's off today & tmo, so I'll take two more low key days, then hit it on Tues.
Eric is watching football in the tvr - Patriots Saints, I think, and then Packers Somebody at 4:30p.. I'm binging Timeless on Prime in the br. I did get dressed, but cozy clothes - Woolx ribbed pants, socks, shirt & cardigan, plus an extra loose soft sports bra that I got on Amazon Prime Days last week, and I'm snugglesd under a fleece blanket. Just what I need today.
And maybe tmo :-p
~ mk :) Xx
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OH NO!!! Sorry to hear you are feeling run down! :( hopefully the juices will help. Maybe it's time to re-evaluate that subscription?
Still getting used to starting at 6, but have my first incident under my belt and the trainer told me I'm doing "perfect, killing it"….meh… if they want to pay me for low effort work, I'm ok with that! I'll focus on Social Media during down times…. :)
Today I need to clean the bathroom closet shelf where I threw everything Saturday, do some laundry, change sheets. Will see how much I get done, it's a different working rhythm now
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